Foods High in Chromium: Top Sources and Daily Needs

Chromium Foods high in chromium and how much you need · Trace elements

Chromium is a trace mineral that our bodies need in very small amounts. Even though the daily intake of chromium is measured in micrograms, it’s role in our body’s functioning is significant.

Women, a day

25 µg

Men, a day

35 µg

Foods that have it

856

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, brazil nut; pineapple juice, vitamin c and apricot have the most chromium per serving. Among animal foods, the most are in eel, egg white powder and goat.

Plant sources

Foods highest in chromium

Ranked from 856 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Brazil nut 32.2 µg

serving (30 g) · Nuts, seeds and dried fruits 129% of daily
2

Pineapple juice, vitamin c 26.4 µg

serving (240 g) · Juices 106% of daily
3

Cashew nut 25.9 µg

serving (30 g) · Nuts, seeds and dried fruits 104% of daily
4

Mango, dried 20 µg

serving (40 g) · Nuts, seeds and dried fruits 80% of daily
5

White wine, sweet 18 µg

serving (150 g) · Wines 72% of daily
6

Apricot 16.8 µg

serving (140 g) · Fruits 67% of daily
7

Eel 15.4 µg

serving (110 g) · Fish 62% of daily
8

Pineapple, canned, in own juice 15.4 µg

serving (140 g) · Fruit and berry salads 62% of daily
9

Nettle, stinging nettle 15.3 µg

serving (85 g) · Vegetables 61% of daily
10

Chocolate, average 14.1 µg

serving (30 g) · Chocolate 56% of daily
11

Pomegranate 14 µg

serving (140 g) · Fruits 56% of daily
12

Liquorice, licorice 12.9 µg

serving (30 g) · Confectionery 52% of daily
13

Sea buckthorn juice 12 µg

serving (240 g) · Juices 48% of daily
14

Mussel in water, canned 11.9 µg

serving (85 g) · Crustaceans and molluscs 48% of daily
15

Porcini 11.4 µg

serving (85 g) · Mushroom 45% of daily
16

Watermelon 10.6 µg

serving (280 g) · Fruits 43% of daily
17

Soy mince 10.3 µg

serving (35 g) · Pulse products 41% of daily
18

Egg white powder 9.9 µg

tbsp (7 g) · Egg 40% of daily
19

Tuna 9.9 µg

serving (110 g) · Fish 40% of daily
20

Quinoa 9.9 µg

serving (45 g) · Flour 39% of daily
21

Goat, raw 8.9 µg

serving (110 g) · Steaks and chops 36% of daily
22

Wine, average, 8-15% 8.9 µg

serving (148 g) · Wines 36% of daily
23

Yoghurt, plain, bulgarian, 9% fat 8.5 µg

serving (170 g) · Yoghurt 34% of daily
24

Pork ribs, fried 8.3 µg

serving (85 g) · Steaks and chops 33% of daily
25

Turkey cold cuts 8.3 µg

serving (55 g) · Cold cuts, meat 33% of daily
26

Egg white, fried 8.1 µg

large (46 g) · Egg 32% of daily
27

Ham, cooked ham, 3% fat 7.7 µg

serving (55 g) · Cold cuts, meat 31% of daily
28

Chicken nuggets, deep-fried, lactose-free 7.6 µg

serving (85 g) · Poultry dishes 30% of daily
29

Beef, cured, 2.8% fat 6.6 µg

serving (55 g) · Cold cuts, meat 26% of daily
30

Mushroom, fried 6.4 µg

serving (85 g) · Mushroom 26% of daily
31

Spelt flour, whole meal 6.3 µg

serving (30 g) · Flour 25% of daily
32

Pork and beef, canned 6 µg

serving (85 g) · Meat products 24% of daily
33

Cloudberry 5.6 µg

serving (140 g) · Berries 22% of daily
34

Mulberry 5.6 µg

serving (140 g) · Berries 22% of daily
35

Lamb roast 5.5 µg

serving (110 g) · Steaks and chops 22% of daily
36

Chicken 5.5 µg

serving (110 g) · Chicken and other birds 22% of daily
37

Chicken mince, fried 5.2 µg

serving (85 g) · Chicken and other birds 21% of daily
38

Asparagus, canned 5.2 µg

serving (130 g) · Canned vegetables 21% of daily
39

Lingonberry juice 4.8 µg

serving (240 g) · Juices 19% of daily
40

Salmon, farmed 4.4 µg

serving (110 g) · Fish 18% of daily
41

Black currant 4.2 µg

serving (140 g) · Berries 17% of daily
42

Chicken drumstick with skin, grilled 4.1 µg

serving (85 g) · Chicken and other birds 16% of daily
43

Baked banana 4.1 µg

serving (140 g) · Fruit and berry dishes other than pies 16% of daily
44

Almond butter 3.8 µg

serving (32 g) · Condiments 15% of daily
45

Bean, kidney, boiled 3.6 µg

serving (90 g) · Pulses 14% of daily
46

Black currant juice 3.6 µg

serving (240 g) · Juice drink 14% of daily
47

Tahini, sesami seed butter 3.5 µg

serving (30 g) · Condiments 14% of daily
48

Chanterelle 3.4 µg

serving (85 g) · Mushroom 14% of daily
49

Salami 3.4 µg

serving (55 g) · Cold cuts, sausages 13% of daily
50

Millet, wholegrain 3.3 µg

serving (45 g) · Rice 13% of daily

1

Brazil nut 32.2 µg

serving (30 g) · Nuts, seeds and dried fruits 129% of daily
2

Pineapple juice, vitamin c 26.4 µg

serving (240 g) · Juices 106% of daily
3

Cashew nut 25.9 µg

serving (30 g) · Nuts, seeds and dried fruits 104% of daily
4

Mango, dried 20 µg

serving (40 g) · Nuts, seeds and dried fruits 80% of daily
5

Apricot 16.8 µg

serving (140 g) · Fruits 67% of daily
6

Pineapple, canned, in own juice 15.4 µg

serving (140 g) · Fruit and berry salads 62% of daily
7

Nettle, stinging nettle 15.3 µg

serving (85 g) · Vegetables 61% of daily
8

Pomegranate 14 µg

serving (140 g) · Fruits 56% of daily
9

Liquorice, licorice 12.9 µg

serving (30 g) · Confectionery 52% of daily
10

Sea buckthorn juice 12 µg

serving (240 g) · Juices 48% of daily
11

Porcini 11.4 µg

serving (85 g) · Mushroom 45% of daily
12

Watermelon 10.6 µg

serving (280 g) · Fruits 43% of daily
13

Soy mince 10.3 µg

serving (35 g) · Pulse products 41% of daily
14

Quinoa 9.9 µg

serving (45 g) · Flour 39% of daily
15

Spelt flour, whole meal 6.3 µg

serving (30 g) · Flour 25% of daily
16

Cloudberry 5.6 µg

serving (140 g) · Berries 22% of daily
17

Mulberry 5.6 µg

serving (140 g) · Berries 22% of daily
18

Asparagus, canned 5.2 µg

serving (130 g) · Canned vegetables 21% of daily
19

Mushroom, boletus, russula 5.1 µg

serving (85 g) · Mushroom 20% of daily
20

Lingonberry juice 4.8 µg

serving (240 g) · Juices 19% of daily
21

Black currant 4.2 µg

serving (140 g) · Berries 17% of daily
22

Almond butter 3.8 µg

serving (32 g) · Condiments 15% of daily
23

Bean, kidney, boiled 3.6 µg

serving (90 g) · Pulses 14% of daily
24

Black currant juice 3.6 µg

serving (240 g) · Juice drink 14% of daily
25

Tahini, sesami seed butter 3.5 µg

serving (30 g) · Condiments 14% of daily
26

Chanterelle 3.4 µg

serving (85 g) · Mushroom 14% of daily
27

Millet, wholegrain 3.3 µg

serving (45 g) · Rice 13% of daily
28

Lentil, green/brown 3.1 µg

serving (35 g) · Pulses 12% of daily
29

Leek, boiled 3 µg

serving (85 g) · Cooked vegetables 12% of daily
30

Buckwheat 2.9 µg

serving (45 g) · Rice 12% of daily
31

Chickpea in unsalted water 2.7 µg

serving (90 g) · Pulses 11% of daily
32

Peanut butter 2.6 µg

serving (32 g) · Condiments 10% of daily
33

Macaroni, pasta 2.2 µg

serving (55 g) · Pasta 9% of daily
34

Spaghetti 2.2 µg

serving (55 g) · Pasta 9% of daily
35

Rice cooking cream 2.2 µg

serving (240 g) · Cream 9% of daily
36

Spinach boiled 2 µg

serving (85 g) · Cooked vegetables 8% of daily
37

Spinach, fried 2 µg

serving (85 g) · Cooked vegetables 8% of daily
38

Non alcoholic beer, home-made 1.9 µg

cup (237 g) · Other drinks 8% of daily
39

Roman lettuce 1.9 µg

serving (85 g) · Vegetables 7% of daily
40

Pumpkin 1.7 µg

serving (85 g) · Vegetables 7% of daily
41

Rice, wholegrain, boiled 1.7 µg

serving (140 g) · Rice 7% of daily
42

Barley malt for beer 1.5 µg

serving (30 g) · Miscellaneous ingredients 6% of daily
43

Beet, pickled 1.5 µg

serving (30 g) · Canned vegetables 6% of daily
44

Syrup, agave 1.5 µg

serving (30 g) · Sugar and syrups 6% of daily
45

Tea, green tea 1.2 µg

cup (245 g) · Tea 5% of daily
46

Tomato juice 1.2 µg

cup (240 g) · Vegetable juices 5% of daily
47

Noodle, boiled, salt and oil 1.1 µg

serving (140 g) · Pasta 4% of daily
48

Soy product, soured, 2% fat, calcium 1.1 µg

serving (170 g) · Yoghurt 4% of daily
49

Potato wedges, oven-baked 0.99 µg

serving (110 g) · Fried potatoes, French fries 4% of daily
50

Corn oil, maize oil 0.92 µg

tbsp (13.6 g) · Oils 4% of daily

Learn about chromium

What does chromium do for the body?

Chromium is involved in the metabolism of carbohydrates, fats, and proteins. It plays a role in our body's insulin response by helping cells absorb glucose molecules, thereby regulating blood glucose levels.

How much chromium do I need?

According to the European Society for Clinical Nutrition and Metabolism (ESPEN), the adequate daily intake for adult men is 35 μg per day, while for adult women it is 25 μg per day. Important to note that there are health conditions that might require different amounts of chromium, which is why it's important to consult with a healthcare professional to determine the appropriate chromium intake for your specific needs.

What are the health risks of chromium deficiency?

Chromium deficiency is associated with impaired glucose metabolism, that might lead to insulin resistance. Low levels of chromium might also increase cardiovascular event risk.

Can chromium be harmful?

When obtained from food, the risk of adverse affects is low. However, excessive intake of chromium from supplements might have negative effects on liver and kidneys. Thus, it is best to consult with a healthcare professional before starting any supplementation.

What if your chromium is low?

Low chromium levels may lead to impaired metabolism of fats, proteins and carbohydrates. That might lead to insulin resistance, dyslipidemia and other symptoms. If you have been diagnosed with low chromium level, consider adding chromium-rich foods to your diet. You can also discuss supplementation with a healthcare provider.

How do vegans get their chromium intake?

Since chromium is commonly present in many plant based foods, a balanced vegan diet is not a concern for chromium deficiency.

How much chromium do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily chromium

25 µg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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